general warmup (15 minutes)
drumming x 40 reps
2 hand woodchoppers x 15/15 reps
front lunge double club flys x 15 reps
BTN stretch x 90 second x 1/1
barbarian squats x 10 reps
specific warmup (5 minutes)
Gama casts set up and light practice
strength (20 minutes)
Gama casts x 20 reps in each of these 5 body positions:
standing, 1/2 kneeling, 1/2 kneeling wide stance, kneeling, seated
conditioning/accessory work (2 rounds
uppercut press x 12/12 reps
lateral lunges 360’s x 15 reps